Top 10 Healthy Fish to Eat

by Erin Coleman, R.D., L.D.

Choose fish high in omega-3s and low in mercury.

Fish is an excellent source of dietary protein, vitamin D and essential omega-3 fatty acids. The American Heart Association encourages adults to consume at least two, 3.5-ounce portion sizes of fish per week to lower their risk for heart disease. However, some fish contain high amounts of contaminants, such as mercury. According to the Food and Drug Administration, pregnant women, nursing women and young children can safely consume up to 12 ounces of low-mercury fish per week.

Salmon

Since salmon is a fatty fish, it contains high amounts of omega-3 fatty acids. According to the U.S. Department of Agriculture, one 4-ounce portion of salmon contains between 1,200 and 2,400 milligrams of EPA plus DHA, two types of omega-3 fatty acids important for cognitive function and brain development in infants and children. The Institute of Medicine encourages men to consume at least 1,600 milligrams of omega-3s and women to consume at least 1,100 milligrams of omega-3s each day. Salmon is also classified as a low-mercury fish.

Canned, Light Tuna

Canned, light tuna is another excellent source of omega-3 fatty acids and is low in mercury. The USDA reports that one 4-ounce portion of canned light tuna provides about 150 to 300 milligrams of EPA plus DHA, and canned albacore tuna provides about 1,000 milligrams of EPA plus DHA. Since albacore tuna is higher in mercury than canned, light tuna, the FDA encourages pregnant women, nursing women and young children to limit albacore tuna consumption to 6 ounces per week.

Catfish

Although it doesn’t contain as many omega-3 fatty acids as fattier fish, catfish does contain beneficial omega-3s. And, according to the American Pregnancy Association, catfish contains very low amounts of mercury, making it a good choice during pregnancy and breastfeeding.

Mackerel

The American Heart Association recommends consuming mackerel to reduce your heart disease risks. However, one type of mackerel called King mackerel contains high amounts of mercury and should not be consumed by pregnant women, nursing women or children. Atlantic and Pacific mackerel are lower in mercury and provide up to 2,100 milligrams of EPA plus DHA per 4-ounce portion.

Flounder

Flounder is a heart-healthy, low-mercury fish that contains about 350 milligrams of EPA plus DHA, according to the USDA. One 3-ounce portion of cooked flounder provides about 13 grams of protein.

Herring

Herring is a low-mercury fish, high in omega-3s and recommended by the American Heart Association. One 3-ounce portion of cooked Atlantic herring provides about 20 grams of protein.

Sardines

Sardines are also recommended by the American Heart Association to reduce heart disease risks. Sardines are classified as very low-mercury fish, according to the American Pregnancy Association. Since sardines packaged with salt are higher in sodium, look for low-sodium brands or packages of sardines labeled "no salt added."

Pollock

Pollock is often an ingredient in fish sticks, which are popular among children. Fortunately, Pollock is low in mercury and high in omega-3s. The USDA reports that Pollock contains about 600 milligrams of EPA plus DHA in each 4-ounce portion.

Freshwater Trout

Freshwater trout, recommended by the American Heart Association, is high in omega-3s and low in mercury. However, if your trout was caught from a local lake or stream, check if the lake is contaminated with harmful levels of mercury or other toxins.

Haddock

Haddock is low in mercury and contains beneficial amounts of omega-3s. According to the USDA, one 3-ounce portion of haddock provides about 17 grams of protein.

What's your dietary preference?

Gluten Free

Omnivore

Paleo

Vegetarian

Vegan

Which of these foods do you like to eat?

Fruit

Legumes

Meat & Poultry

Fish

Nuts & Seeds

Vegetables

Healthy fats

What kinds of foods would you like to incorporate more in your diet?

Healthy fats

Vegetables

Meat, Poultry & Fish

Grains

Fruits

Which of these fats do you like?

Olive oil

Avocados

Salmon

Olives

Sesame oil

Almonds

Which of these vegetables do you like?

Broccoli

Kale

Carrots

Peppers

Sweet potatoes

Which of these proteins do you like?

Beef

Chicken

Tilapia

Turkey

Eggs

Pork

Which of these grains do you like?

Whole wheat

Brown rice

Oatmeal

Cous Cous

Bulgar

Which of these fruits do you like?

Apples

Bananas

Pears

Kiwis

Oranges

Peaches

Pomegranates

Berries

Which of these foods do you like to eat?

Fish

Nuts

Vegetables

Meat & Poultry

Fruits

These are kinds of fish you can eat on a Paleo diet. Which do you like?

Halibut

Red Snapper

Tilapia

Salmon

These are some nuts you can eat on a Paleo diet. Which do you like?

Almonds

Cashews

Pistacios

Walnuts

These are some vegetables you can eat on a Paleo diet. Which do you like?

Broccoli

Peppers

Kale

Carrots

Lettuce

Cabbage

These are some proteins you can eat on a Paleo diet. Which do you like?

About the Author

Erin Coleman is a registered and licensed dietitian. She also holds a Bachelor of Science in dietetics and has extensive experience working as a health writer and health educator. Her articles are published on various health, nutrition and fitness websites.

Photo Credits

Have Feedback?

Thank you for providing feedback to our Editorial staff on this article. Please fill in the following information so we can alert the Healthy Eating editorial team about a factual or typographical error in this story. All Fields are required.